Blog
15
07
2016

Entering a Bikini Competition

Thinking of stepping on the fitness stage for the first time as a Bikini Competitor in a Bikini Competition Scarlet Hollands has been busy researching and giving some of her own account on the big stage!

Read on for some top tips with regards to training, nutrition and the smaller details with regards to posing, tan and bikini choices.

Many people have undergone some kind of physique transformation wether that was as a personal goal such as participating in something like a “12 Week Transformation” or more popularly have undergone a body overhaul for a reason such as a wedding or holiday. If you have experience with something like this then why not consider taking it a little step further like competing in a physique competition because with your motivation, determination and willpower, you are already half way there and who doesn’t like the prospect of being able to strut your stuff onstage with a sexy bikini body in tow?

The prospect of standing onstage amongst fellow ladies in nothing but a bikini and some heels may be slightly overwhelming to some but trust me when I say after pushing through what could quite possibly be your biggest physical and mental challenge to date, there is nothing more satisfying then being 100% body confident and standing there amongst other strong ladies who are proud to showcase their dream bod that you all have worked so darn hard for! It’s an opportunity to set and achieve a major goal in your life which creates the possibility of fulfilling a journey.

Being a competitive Bikini Athlete myself, I am here to give you a little guidance and get you started on the right foot and even answer some questions that you may have in regards to starting/managing your contest prep. Lets get going by giving you my 5 TOP TIPS for your first time bikini competitors.

Entering a Bikini Competition

ESTABLISH THE REASON FOR COMPETING

Many girls will tell you their reason is to win. Yes this may be a goal for someone who has experience in competing but there are many uncontrollable factors such as – judges preference and other competitors – that can quite easily affect this outcome. By narrowing your focus to just you and what YOU want to accomplish, enables you to win regardless of the shows outcome. I would recommend for you to identify your personal reason for competing wether thats to lose weight, build your brand if you are a fitness professional or simply for fun? Give it some thought and write it down because as I am sure you are aware, competition prep can be one hell of an emotional rollercoaster so revisiting your purpose regularly will help you constantly push past some potential low points.

FIND THE CORRECT ORGANISATION

As an amateur there are a whole heap of organisations out there many of which can differ slightly in criteria and look. To name a few of the more “popular” ones:

  • UKBFF – United Kingdom Bodybuilding Fitness Federation
  • WBFF – World Beauty Fitness & Fashion INC
  • Pure Elite
  • Miami Pro

I would recommend researching the different leagues and understanding their rules and regulations, how often they offer shows in your area and most importantly deciding which one suits you better and will fit your goal. I personally compete with UKBFF which is a larger group of the bunch.

Entering a Bikini Competition

ATTEND A LOCAL SHOW

I may help you decide which federation to compete with if you actually go and attend one of their shows. Better still attend a few and experience different shows and federations and have a think as to which one suits you, your personality and goals more. Speak to fellow competitors and promoters at these events as I am sure there are pros and cons to all federations and stick around after to get some insider insights. Don’t be afraid to ask the questions! You will also want to note things like how the show works, what poses you have to perform, is there a performance aspect to the category and most of all know what you will be signing up for. The best way to eliminate as many surprises as possible heading into your first show is to understand how an event is staged.

CONSIDER HIRING A COMPETITION COACH

This is something that I would strongly advise any first time competitor to do as this will just make your life on prep 1000x easier. A good coach can guide your preparation from start to finish from all things to training programs and diet plans to posing sessions and peak week preparation. Not all coaches out there are cut from the same cloth, be sure to really do your research and ensure you will be investing in someone that will help you achieve and surpass your goals and expectations.

Look into different coaches and make sure their training philosophies are similar to yours before setting up an official appointment. Some coaches are available online via skype and facetime etc so just be a little more wary of these however my coach is a Bodybuilding Olympian Professional as in based in the USA and I have achieved amazing results with her so definitely don;t rule them out. Arrange a meeting wether that be online or in person and make sure you go with a list of questions and even ask to speak to some of their clients to get more feedback from someone who is actively working with them. Be sure to feel confident and comfortable with this person before you hand over the check as some of these guys are not cheap! Furthermore, if you do decide to prep/coach yourself for a competition (I did for my first show) then that can also be hugely rewarding but just a little advice from someone who has been in that situation, prep can be hugely emotional mentally and physically so by eliminating the stress of constantly worrying about food/macros/training constantly, it will take the load off and make the process far more enjoyable.

Entering a Bikini Competition

KNOW THE COST

Many people don’t realise the cost of participating in something like this as there isn’t much in terms of equipment needed as such. I think many first timers really underestimate or don’t pay attention to costs until they get hit with the shock further down the line.

I’d recommend creating a budget beforehand to ensure all necessities will be covered and you are able to financially compete the whole of the competition prep. Here is a list of some of the things that you shouldn’t over look, some of which I’ve personally paid as a UKBFF Bikini Competitor:

  • Hiring a competition coach: £500-£900
  • Membership to federation: 1 year = £45 — 3 years = £90
  • Contest Registration: £25
  • Hotel (if needed): £40-£100 per night
  • Travel (train fares, petrol): £20-£100+
  • Bikini: £90-£500
  • Tan: £50
  • Make up/hair: £50-£100
  • Heels: £30-£50
  • Admission Tickets: £25/person
  • Stage Photos: £50-£200

These are just ballpark figures and don’t include pre contest food or supplements we are just talking about event expenses. Of course some items are one time buys and each time you compete you will not need to purchase again but always try and find ways to cut costs like travel and share a hotel room with a fellow competitor or if you are looking to compete only once, perhaps look into purchasing a 2nd hand bikini as this will cut the cost significantly!

12 Week Food Plan

A nutrition program should be designed for the individual as it is a unique plan that will compliment their personal goals, physicality and fitness level. Although we see thousands of programs online that will guarantee to get you to your peak physique, these are to be used as a rough guideline and by no means should be followed as a “one size fits all” plan.

Meal Plan Calendar

                                              

Schedule
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Mon TD TD TD TD TD TD TD TD TD TD TD TD
Tues TD TD TD TD TD TD TD TD TD TD TD TD
Wed Rest

Cardio

Rest

Cardio

Rest

Cardio

Rest

Cardio

Rest

Cardio

Rest

Cardio

Rest

Cardio

Rest

Cardio

Rest

Cardio

Rest

Cardio

Rest

Cardio

Rest

Cardio

Thurs TD TD TD TD TD TD TD TD TD TD TD TD
Fri TD TD TD TD TD TD TD TD TD TD TD TD
Sat TD TD TD TD TD TD TD TD TD TD TD TD
Sun Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest

 

*TD – Training Day

The above meal plan calendar is a good guide for you first timers to schedule your training day splits to which will then lead on to how your nutrition will go on to compliment your training.

Meal Plan Examples

It is important to note that the meal plans listed below are for your reference and guidance ONLY. I fully encourage you to find out what your macros should be for YOU and YOUR dieting goals.

However, the below plans are a good guide for users who fall into the weight brackets that are listed. I have created 2 example meal plans as a guide but weights and quantities of food will differ depending on your weight and personal macros. As a general rule of thumb, these meal plans would be a good place to start and adapt from there. The plans are structured in a simple rest day/ training day manor. Meaning that on some days your calories will be higher than others. This is a great way to keep body fat as low as possible while still promoting muscle growth.

Training Day Meal Plan

 

  Food Carbs Pro Fats Kcals
Meal 1 50g Rolled Oats

6 Egg Whites & 1 Yolk

½ cup Strawberries

35 36 10 367
Meal 2 2 Whole Eggs

1 cup Grapes

16 13 9 202
Meal 3 120g Chicken Breast

100g Sweet Potato

Mixed Vegetables

32 29 3 298
Meal 4 Large Apple

25 Almonds

Quest Bar

56 28 22 460
Meal 5 140g Salmon

Tomatos

Peppers

Spinach

30 33 20 451
  TOTALS 169 139 64 1778

 

For any more information regarding stepping on the stage for your first Bikini Competition, Get in contact with Scarlet or the team here a JDP Fitness.

author: jasonpatmore

I am a Personal Trainer and coach based in Liverpool Street.

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